The Moeller Method. In a Nutshell.

There are 14 movement patterns: 7 Compound movement patterns and 7 Accessory movement patterns.

7 Compound

1. Hinge

2. Squat

3. Lunge

4. Horizontal Push

5. Horizontal Pull

6. Vertical Push

7. Vertical Pull

7 Accessory

1. Ankle Extension

2. Ankle Flexion

3. Knee Flexion

4. Hip Flexion

5. Shoulder Abduction

6. Neck Flexion

7. Neck Extension

Click the link for video examples: Moeller Muscle - YouTube

Non-Negotiable

• Showing up at least 2x/week.

• Training all movement patterns every week for a minimum of 2 working sets. (Minus either Squat or Lunge.)

Always Negotiable (for each movement pattern)

• The movement variation. For a given movement pattern (e.g. horizontal push), choose the movement variation that feels the best (e.g. pushups, bench press).

• The reps-per-set. For compound movement patterns, do 4-10 reps per set. For accessory movement patterns, do 6-20 reps per set. Within these ranges, choose the number that you want to do.

Important

• Intensity. Consistency is non-negotiable; intensity is negotiable. If you don’t have enough motivation to train hard, then train less hard. That being said, intensity is important. The point of having freedom of movement variation and reps is to maximize enjoyment. The point of maximizing enjoyment is to encourage consistency AND intensity.